22 December 2014

MONDAY 141222

Workout Of The Day (WOD)

Wendler Strength Series for Bench Press and Front Squat (Week 1 / add 10lb.)

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar or Parallel Bar Pass Throughs

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Dumbbell Snatch (35lb. / 25lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Double Under’s or Weighted Jump Ropes

PaulScottUnderWater

Paul (on left) is Athlete of The Week

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Congratulations to Paul who was recognized as Athlete of The Week at CrossFit Amundson. Paul has established himself at the gym as a true “Waterman” by his exceptional performance in the CrossFit Amundson WaterWOD program. Paul completes the workouts with stunning surface swimming technique, and pushes himself to the limit during the challenging underwater swimming evolutions. Inside the gym, Paul has made remarkable progress in his technique, range of motion, and pursuit of virtuosity. Congratulations Paul on all your success, and keep up the inspiring work!

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Monday Special Programs

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are starting our fourth week of Clinic and will focus on the Press series and Concept II Rowing Technique.

Clinic Skill: Press and Push-Press, Concept II Rowing

Clinic Workout:

Seven Rounds For Time:

7 Wall Ball Shots
7 Burpees

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions

Conditioning:

40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps
20 Slam Balls

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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Rowing Competition with “Row’d Royalty” 

Join CrossFit Amundson and our friends from Concept 2 Rowing and “Row’d Royalty” for an awesome test of speed, power, stamina, endurance and rowing technique. The competition will consist of one workout a week for 4 weeks beginning Wednesday, January 7th. Participants have until the following Monday at 12 PM PST to enter their score. During the competition season, CrossFit Amundson will be offering free 30 minute Rowing Clinics every Saturday from 1:00 PM to 2:00 PM.

Divisions:

  • Open Men Tall (5’10″ and above)
  • Open Men Standard
  • Open Women Tall (5’7″ and above)
  • Open Women Standard
  • Masters Men & Women (40+)

Registration is $10.00 and each Athlete from CrossFit Amundson interested in competing must REGISTER.

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21 December 2014

SUNDAY 141220

Please join us for today from 10:00 AM to 11:00 AM for the CrossFit Amundson Olympic Lifting Class followed by Open Gym from 11:00 AM to 1:00 PM. A CrossFit Amundson Coach will be on staff to help with the accomplishment of your fitness goals.

BritianDaughterPiano

Ella Wilson rocks the Christmas Party at HQ

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Sunday Special Programs

CrossFit Olympic Lifting (10:00 AM – 11:00 AM at Headquarters)

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Weekly Challenge

Our “Weekly Challenge” this week is Maximum Ground to Overhead Barbell Repetitions (men 135lb./ women 95lb.) in 3:00. All Challenges must be completed under the observation of a CrossFit Amundson Coach or Open Gym Supervisor. Post results of the Challenge on the HQ whiteboard.

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Rowing Competition with “Row’d Royalty” 

Join CrossFit Amundson and our friends from Concept 2 Rowing and “Row’d Royalty” for an awesome test of speed, power, stamina, endurance and rowing technique. The competition will consist of one workout a week for 4 weeks beginning Wednesday, January 7th. Participants have until the following Monday at 12 PM PST to enter their score. During the competition season, CrossFit Amundson will be offering free 30 minute Rowing Clinics every Saturday from 1:00 PM to 2:00 PM.

Divisions:

  • Open Men Tall (5’10″ and above)
  • Open Men Standard
  • Open Women Tall (5’7″ and above)
  • Open Women Standard
  • Masters Men & Women (40+)

Registration is $10.00 and each Athlete from CrossFit Amundson interested in competing must REGISTER.

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20 December 2014

SATURDAY 141220

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be open to all skill levels and is free to our community. The second session will be our new Competitors Class workout and will begin at approximately 11:30 AM. This workout will be programmed at the Advanced level. Please be sure to review the Advanced Athlete and Intermediate Athlete expectations. The Advanced Workout is only for members of CrossFit Amundson. Open gym will be from 12:30 PM to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

EddieGregHighFive

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Saturday Special Programs

Competitors Class (11:30 AM – 12:30 PM at Headquarters and Krav Maga)

“Spehar”

For time:
135-lb. / 95lb. Thrusters, 100 reps
100 Chest-to-Bar Pull-ups
Run 6 miles

Note: Modifications for the first attempt at “Spehar” will be briefed at the gym.

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19 December 2014

FRIDAY 141219

Against a 5:00 Running Clock,

Row 500 Meters
Kettlebell Swings, 50 Repetitions (53lb. / 35lb.)
As Many Repetitions As Possible of Pull-up

Rest as needed then,

Against a 5:00 Running Clock,

Row 500 Meters
Thruster, 30 Repetitions (75lb. / 55lb.)
As Many Repetitions As Possible of Pull-up

Rest as needed then,

Row 500 Meters
Power Snatch, 15 Repetitions (95lb. / 65lb.)
As Many Repetitions As Possible of Pull-up

Note: Your “score” each round is the total number of Pull-ups completed. This is an “old school” session from CrossFit HQ circa 2003. Can anyone achieve 50 or more total Pull-ups?

Wellness-Lecture-Series-Flyer

Wellness Lecture Series – by CrossFit Amundson

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CrossFit Amundson is pleased to announce a six month lecture series on Health and Wellness. The goal of the series is to educate and inspire you to pursue fitness, health and wellness in every area of your life. The first lecture is scheduled for January 10, 2015, from 5:00 PM to 6:00 PM. 

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Coaches Corner” – A Warriors Influence with Greg Amundson

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The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

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18 December 2014

THURSDAY 141218

Workout Of The Day (WOD)

Wendler Strength Series for Shoulder Press (Week 3)

Rest as needed then,

Parallel Bar Push-up Ladder

In 5:00 run 400 meters at a comfortable pace, rest as needed then,

Hang Power Clean Ladder

For the ladder pattern, perform one repetition the first minute, two repetitions the second minute, three repetitions the third minute, continuing as long as you are able, or until 15:00 time is completed. Use as many sets each minute as needed. If you are unable to complete the required repetitions in any minute, use the remaining time to develop technique in the Pass Through, Tuck, Double-Under or Handstand. Weight on the Hang Power Clean is 95lb. for men and 65lb. for women. How many people can achieve “30 Minutes” on this workout?

WallBall

Team “Karen” – 150 Wall Ball Shots for Time (this weeks Challenge!)

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Thursday Special Programs 

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Today our Light Program will join our main CrossFit class for a scaled version of the WOD. Ladder will be completed with Push-ups from the floor and Medicine Ball squat cleans.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.

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Saturday 11:30 AM Competitors Class Advanced Warning Order (WARNO)

“Spehar”

For time:
135-lb. / 95lb. Thrusters, 100 reps
100 Chest-to-Bar Pull-ups
Run 6 miles

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17 December 2014

WEDNESDAY 141217

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

Five Rounds Against a 1:00 Running Clock of,

Kettlebell Swing, 15 Repetitions
As Many Repetitions As Possible (AMRAP) of Barbell Thruster

Note: Be sure to watch the tutorial video on the Weighted Box Step-up technique. This skill is a new technique CrossFit Amundson is adding to our repertoire of challenging gymnastic based skills. Much like the benefits of the Weighted Lunge (Coach Mike Burgener’sfavorite skill for developing lower body strength!) the Weighted Box Step has the potential to develop extraordinary lower body strength and conditioning. For the AMRAP, rest up to three minutes between rounds. Prescribed barbell weight is up to 95lb. for men and 65lb. for women. Kettlebell weight is up to 53lb. for men and 35lb. for women. Compare today’s effort to August 27, 2014.

RobertoStronger

Roberto is a WaterWOD Champion!

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Wednesday Special Programs

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques.

Clinic WOD

As Many Rounds As Possible in 10:00 of:

Power Clean or Medicine Ball Clean, 5 Repetitions
10 Push-ups
15 Squats

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Squats
15 Hand Release Push-ups
5 Pull-ups or 10 Band Pull-Downs

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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21,15,9 Wall Ball, Pull-up and Ring Dip demonstration with Greg, Lee and Beto [video]

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16 December 2014

TUESDAY 141216

Gymnastics Workout Of The Day (GWOD)

In any order and in as many sets as required, complete the following total repetitions and skills:

Gymnastic Parallell Bar Pas Throughs, 50 Repetitions
Rope Climbs, 10 Repetitions
Gymnastic Parallell Bar Dips, 50 Repetitions
Gymnastic Parallell Bar Tuck or L-Sit, 3 Minutes

Rest as needed then,

Workout Of The Day (WOD)

Three Rounds for Time:

Deadlift, 15 Repetitions
Hang Power Clean, 12 Repetitions
Front Squat, 9 Repetitions
Push Jerk, 6 Repetitions

Note: This is a challenging day of CrossFit training, combining both gymnastic and weightlifting strength. Note the gymnastic component is not timed. Focus on technique development. There will be a 15:00 time cap for completion of the gymnastics skills. Advanced Athletes should strive for “Double Up” no-leg accents and the L-Sit technique. Recommended weight for the timed evolution is up to 135lb. for men and 95lb. for women. Ensure the selected weight can be performed with consecutive repetitions at each of the 4 skills with minimal rest between transitions. There is a 15:00 time cap on the weightlifting workout.

TuesdayWODCrew

Be A Champion Today!

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Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

One Minute “On” followed by One Minute “Off” at the following stations:

Assault Bike (Maximum Calories)
Box Step-up or Box Jump
Slam Ball
Russian Kettlebell Swing
Hand Release Push-up

Note: Rest as needed then repeat the entire evolution. Try to match your first round score at each station!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.

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21,15,9 Repetitions of Wall Ball, Pull-up and Ring Dip with Scott, Ryan and Kevin [video]

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15 December 2014

MONDAY 141215

Workout Of The Day (WOD)

For the months of December 2014 and January 2015, we are bringing back the Wendler Strength Series for Bench Press, Front Squat and Shoulder Press. The Wendler Strength Series is an extremely effective progressive strength training program.

Wendler Strength Series for Bench Press and Front Squat (Week 3)

Rest as needed then,

Tabata “Tuck Position” on the Gymnastic Parallel Bars

Rest as needed then complete two sets for maximum repetitions:

As Many Repetitions As Possible (AMRAP) in 1:00 of Double Under or Weighted Jumps
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of Pull-ups
Rest 1:00
As Many Repetitions As Possible (AMRAP) Wallball Shots

JodyAOW

Jody is Athlete Of The Week!

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Congratulations to Jody who was recognized as Athlete Of The Week at CrossFit Amundson. Jody was nominated by over fifteen of our Athletes, because in their words, “She makes us better Athletes.” Jody is a wealth of encouragement, positivity and motivation for everyone at the gym. Her technical knowledge of the foundational weightlifting and gymnastics movements is awesome, and her ability to inspire others to be at their best is what makes her such a great Coach. Congratulations Jody on your success, and thank you for being such an awesome part of the CrossFit Amundson family.

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Monday Special Programs 

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques.

Clinic Skill: Medicine Ball Clean, Barbell Clean and Rope Climb

Clinic Workout:

21,15,9 Repetitions of:
Barbell Clean
Squat
Hand Release Push-up

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions

Conditioning:

40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps
20 Slam Ball Cleans (10lb.)

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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14 December 2014

SUNDAY 141214

Please join us for today from 10:00 AM to 11:00 AM for the CrossFit Amundson Olympic Lifting Class followed by Open Gym from 11:00 AM to 1:00 PM. A CrossFit Amundson Coach will be on staff to help with the accomplishment of your fitness goals.

GregOutsideMag

Greg Amundson and Mark Divine are featured in Outside Magazine

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Sunday Special Programs

CrossFit Olympic Lifting (10:00 AM – 11:00 AM at Headquarters)

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Weekly Challenge

Our “Weekly Challenge” this week is the famous CrossFit Girl “Karen” which is 150 Wall Ball Shots (20lb. / 16lb.) to a 10 Foot Target. All Challenges must be completed under the observation of a CrossFit Amundson Coach or Open Gym Supervisor. Post results of the Challenge on the HQ whiteboard.

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13 December 2014

SATURDAY 141213

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be open to all skill levels and is free to our community. The second session will be our new Competitors Class workout and will begin at approximately 11:30 AM. This workout will be programmed at the Advanced level. Please be sure to review the Advanced Athlete and Intermediate Athlete expectations. The Advanced Workout is only for members of CrossFit Amundson. Open gym will be from 12:30 PM to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Britian-Van-Omar

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Saturday Special Programs

Competitors Class (11:30 AM – 12:30 PM at Headquarters and Krav Maga)

3 Rounds: (15:00 Time Cap)

Run 400 Meters
20 Ground to Overhead (95lb. / 65lb.)

Rest as needed then,

3 Rounds: (7:00 Time Cap)

21 Wallball Shots (20lb. / 16lb.)
15 Chest to Bar Pull-ups
9 Ring Dips

Rest as needed then,

As Many Kettlebell Swings As Possible (AMRAP) in 3:00 (53lb. / 35lb.)

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